Vegan Shopping List: Essentials For A Plant-Based Pantry

A vegan diet is a plant-based diet that excludes animal products such as meat, fish, dairy, eggs, and honey. It is a healthy and sustainable lifestyle that promotes personal and environmental health, as well as the welfare of animals.

- Fruits and Vegetables: All fruits and vegetables are vegan. Focus on seasonal produce and include a variety of colours to get a range of vitamins, minerals, and antioxidants. Frozen and dried fruits are also great to have on hand for smoothies, baking, or as a snack.

- Legumes: Beans, lentils, chickpeas, and peas are excellent sources of protein, fiber, iron, folate, calcium, potassium, and other essential nutrients. They are versatile and can be used in salads, soups, curries, and more.

- Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and chia seeds, are great sources of healthy fats, protein, fiber, and various vitamins and minerals. They can be eaten as snacks or used in cooking and baking.

- Whole Grains: Brown rice, quinoa, oats, buckwheat, and millet are some examples of whole grains that provide complex carbohydrates, fiber, and essential nutrients. They are filling and can be used as a base for many meals.

- Plant-Based Milk: Dairy-free milk made from almonds, oats, soy, coconut, rice, or hemp is a great alternative to dairy milk. Look for unsweetened and fortified options that provide extra calcium, vitamin B12, and vitamin D.

- Healthy Fats and Oils: Avocado, olive oil, tahini (sesame seed butter), and other plant-based oils are good sources of healthy fats. Use them in moderation for cooking, salad dressings, or as a topping.

- Sweeteners: There are several vegan-friendly sweeteners, such as maple syrup, agave nectar, coconut sugar, and stevia. These can be used in place of regular sugar for sweetening beverages, baking, or as a topping.

- Herbs and Spices: Herbs and spices add flavor to vegan dishes. Some common ones to have on hand include garlic, onion powder, paprika, cumin, turmeric, and chili powder. Fresh herbs like parsley, cilantro, and basil can also enhance the flavor of your meals.

- Condiments and Sauces: Vegan-friendly condiments include soy sauce, tamari, miso, salsa, vegan mayonnaise, and vegan salad dressings. Check the labels to ensure they are free from animal products.

- Vegan Meat and Dairy Alternatives: Tofu, tempeh, seitan, and plant-based meat crumbles are great alternatives to meat. Vegan cheese, yogurt, sour cream, and cream cheese made from plant-based sources are also available.

Legumes: beans, lentils, peas

Legumes are a great source of protein, fiber, complex carbohydrates, and minerals. They are an essential part of a vegan diet and can be used in a variety of dishes. Here are some tips and information about legumes to help you include them in your vegan diet:

• Types of Legumes: Beans, lentils, and peas are the most common types of legumes. They come in various shapes, sizes, and varieties, offering a diverse range of options.
• Nutritional Benefits: Legumes are an excellent source of plant-based protein, containing 10-20 grams of protein per cooked cup. They are also rich in fiber, slowly digested carbohydrates, iron, folate, calcium, potassium, zinc, and antioxidants. Additionally, legumes contain antinutrients, which can reduce mineral absorption. Soaking, fermenting, or properly cooking legumes can help decrease antinutrient levels.
• Cooking and Preparation: Legumes are versatile and can be cooked in various ways, such as soaking, fermenting, or cooking them well. Combining legumes with vitamin C-rich fruits and vegetables can enhance iron absorption.
• Meal Ideas: Legumes can be used in a variety of dishes, such as soups, stews, curries, salads, sandwiches, and more. For example, red lentils can be cooked in a sweet potato curry, or you can make a lentil stew with vegetables and spices.
• Storage: Dried legumes have a long shelf life and can be stored in airtight containers. Canned legumes are also convenient and can be stored in the pantry.
• Buying Guide: When buying legumes, look for dried or canned options. Dried legumes offer more variety in terms of flavor, while canned legumes provide convenience and are ready to use. Choose organic and GMO-free options whenever possible.
• Substitutes: If you are looking for alternatives to legumes, you can try other plant-based sources of protein, such as tofu, tempeh, or seitan. Quinoa, nuts, and seeds are also good sources of plant-based protein.

Nuts and seeds: almonds, walnuts, cashews, peanuts, pumpkin seeds, sunflower seeds, etc

Nuts and seeds are a great addition to any vegan diet. They are versatile and can be eaten on their own or incorporated into recipes such as sauces, desserts, and vegan cheeses. They are also a good alternative to protein-rich animal products, as they contain 5–12 grams of protein per 1-ounce (28-gram) serving.

Nuts and seeds are excellent sources of iron, fiber, magnesium, zinc, selenium, and vitamin E. They also contain beneficial antioxidants and other plant compounds. For example, walnuts are one of the few rich plant-based sources of Omega 3s, and Brazil nuts are one of the very few foods that contain significant amounts of selenium.

When buying nuts and seeds, it is best to choose unblanched and unroasted varieties, as nutrients can be lost during processing. If you are buying nut butter, opt for natural ones that are free of added oil, sugar, and salt.

• Almonds
• Walnuts
• Cashews
• Peanuts
• Pumpkin seeds
• Sunflower seeds
• Chia seeds
• Flax seeds
• Hemp seeds

Whole grains: rice, quinoa, oats, etc

Whole grains are an essential part of a vegan diet, as they are a good source of complex carbohydrates, fiber, iron, and B vitamins. They are also rich in minerals like magnesium, phosphorus, zinc, and selenium.

Some examples of whole grains include rice, quinoa, oats, spelt, teff, amaranth, bulgur, barley, millet, teff, wild rice, wheat, buckwheat, kamut, and farro.

Rice

Rice is a traditional grain and a staple food for people worldwide. It comes in various colors and sizes, but the most popular types are white and brown rice. White rice is highly processed, with its husk, bran, and much of its germ removed. It is low in fat and sodium and free of cholesterol and trans fats. Brown rice, on the other hand, still has its side hull and bran, which are rich in protein, thiamine, calcium, magnesium, selenium, fiber, and potassium. It also has a higher fiber content than white rice, making it a better option for weight loss and blood sugar control.

Quinoa

Quinoa (pronounced KEEN-wah) is a gluten-free ancient grain that has been cultivated in South America for centuries. It is a good source of protein, containing all nine essential amino acids that the body cannot produce. Quinoa is also high in fiber, minerals like magnesium, iron, and folate, and antioxidants. It has a nutty flavor and a chewy texture and can be used in both sweet and savory dishes.

Oats

Oats are a whole grain that provides fiber, complex carbohydrates, and B vitamins. They are commonly eaten as oatmeal, which can be made with water or plant-based milk and topped with fruits, nuts, or seeds. Oats can also be used in baking or as a coating for vegan dishes like "chicken" or "fish" fillets.

In addition to these three grains, other whole grains like spelt, teff, amaranth, and bulgur can also be incorporated into a vegan diet. These grains offer variety in terms of flavor, texture, and nutritional profiles, ensuring that a vegan diet is not only healthy but also delicious and satisfying.

Fruits and vegetables: apples, bananas, berries, spinach, kale, etc

Fruits and vegetables are an essential part of a vegan diet. They are packed with vitamins, minerals, and antioxidants, which are essential for maintaining good health. Here are some tips for incorporating more fruits and vegetables into your vegan diet:

• Variety is key: Aim for a diverse range of colours, textures, and types of fruits and vegetables. This will ensure you get a wide range of nutrients. Include fruits and vegetables like apples, bananas, berries, spinach, kale, and more in your diet.
• Freshness matters: Opt for fresh, seasonal produce whenever possible. Visit local farmers' markets or join a community-supported agriculture (CSA) program to get the freshest options.
• Don't forget frozen: Frozen fruits and vegetables are just as nutritious as fresh ones and can be more convenient and affordable. They are great for smoothies, baking, and cooking.
• Dried fruits: Dried fruits like raisins, apricots, and figs are excellent for snacking and adding to oatmeal or trail mix. However, they tend to be high in sugar, so consume them in moderation.
• Raw vs. cooked: Include a mix of raw and cooked vegetables in your diet. Raw vegetables are great for salads, sandwiches, and dips, while cooked vegetables can be steamed, sautéed, stir-fried, or roasted.
• Leafy greens: Make sure to include leafy greens such as spinach, kale, Swiss chard, and lettuce in your diet. They are rich in nutrients like iron, calcium, and vitamins.
• Daily intake: Aim for at least five servings of fruits and vegetables every day. A serving is typically considered to be a cup of raw or cooked vegetables or two cups of raw leafy greens.
• Smoothies and juices: Smoothies and juices can be a great way to get your daily dose of fruits and vegetables. However, it's important to prioritise whole fruits and vegetables as they provide fibre, which is lost in the juicing process.
• Herbs and spices: Don't forget to add flavour to your dishes with fresh or dried herbs and spices. They can enhance the taste of your meals and provide additional antioxidants and anti-inflammatory benefits.

Dairy alternatives: almond milk, coconut milk, vegan butter, etc

Dairy alternatives are an important part of a vegan diet, as they provide similar nutritional benefits to traditional dairy products, without the use of animal products.

Almond milk is a popular choice for those seeking a dairy alternative. It has a subtle nutty taste and can be used in coffee, tea, or on breakfast cereals. It is also a good source of calcium, making it a healthy alternative to cow's milk.

Coconut milk is another option for those seeking a dairy-free alternative. It has a sweet, distinctive taste and can be used in a variety of dishes, both sweet and savoury. It is often used in Asian curries and soups, adding a creamy texture and a hint of tropical flavour.

Vegan butter is also widely available and can be used in exactly the same way as regular butter. It is made from plant-based oils, such as coconut oil, and can be spread on toast, melted over vegetables, or used in baking. Some popular brands include Earth Balance, Miyoko's Creamery, and Wayfare. These products are designed to taste like butter, but without the use of any animal products.

There are also some whole food alternatives to butter, such as refined coconut oil, which can be spread on toast or melted over hot foods. Avocado is another option, as it has a similar texture and can be mashed and spread, or used as a replacement for butter in baking.

Frequently asked questions